3 Best Stretches for Knee Pain – Ask Doctor Jo

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3 Best Stretches for Knee Pain http://www.AskDoctorJo.com Doctor Jo’s top three knee pain stretches will help get you feeling better and moving faster. For Doctor Jo’s blog post about this video, visit: http://www.askdoctorjo.com/content/top-3-knee-stretches

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Knee Pain Stretches & Exercises:

Knee Strengthening Exercises & Stretches:


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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More Details About This Video:
Sometimes you will feel or hear a popping, cracking, or clicking in your knee. This often is from osteoarthritis (OA). When you don’t have a lot of time to stretch out your knees, you have to pick the most important stretches. This video shows you the top 3 knee stretches. There are three main muscle groups that cross the knee, and it is important to cover each of these.

The first stretch is for the hamstrings. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips.

The second stretch is for your calf muscle, or gastrocnemius muscle. Keep your leg straight, and now take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times.

The third and last stretch will be on your stomach in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.

3 Best Stretches for Knee Pain:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.


AskDoctorJo says:

Buy a printable worksheet with the Knee Stretches in this video here: https://www.askdoctorjo.com/buy-knee-stretches-worksheet
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo

M. Golden says:

Do you have any videos about doing knee stretch exercises when your lumbar spine won't let you sit on the floor like this?

Xavier M says:

Just seen this, thank you 🙏🏿

Steve Colley says:


Laura says:

I missed your call beautiful dogs 🐕 on this video. ☺️As usual, Fantastic content!

Hootyhoo 2018 says:

When I sit on the floor, lace my fingers in front of my shin, and try to gently pull my heel towards my buttock, I get a “tightness” pain across the length of my knee. It feels like a 2 inch strap is inside my knee with no elasticity.

I cycle a lot and I hike on trails. Including backpacking. I stretch 5 days a week. Calisthenics and bands 5 days a week. Cycle 70+ miles a week on a training tour bike – 60 pound bike, in the hills of East Tennessee.

Is this a quad issue? Should i try to stretch the quad more or differently?

Thanks for the effective videos. I like them.

ZT D1 says:

My knees really hurt whenever I try to squat the pain is so bad and I'm only 15 do u know if this or anything else will help

Pickles says:

Just started a new job where its physical on the legs like 10hr of running or more i hope this helps my left leg knee cap on left side is aching so I'll let you know this comming week 🤞🏻🤞🏻

quennie gonzaga says:

New subscriber! i love your vids, not much talking and straight to the exercise also i got lots of pains on my body and your videos help a lot. <3 God bless and stay safe. #Philippines

Michael Rivera says:

Great video! Thanks for sharing

2 A says:

What stretches help with clicking? Left and right knee click a bit when I squat, I'm starting to apply the knees over toes guys stuff and that's helping but that's more knee strength

Teen beefs says:

Didn’t warm up before and my knee was injured after doing this for a week me knee is much better thanks

Thuy Nguyen says:

I love you Doc! That’s all. Have a wonderful day

Waqas Aziz Mir says:

I like your socks

Corbasaur Stretch says:

Thanks! I had a medial meniscus tear and worker’s compensation only approved the short post surgery therapy. I’ll be implementing these in my routine!

Srimathi's Kitchen says:

How a straight knee be and does it matters the slightly bend for running….🤔

Rodney Rosavel Rusan Wilson says:

Yo you funny as hell

kingkurtzig says:

Hi Joe, I started doing these exercises last week and the pain in my legs and feet has got much worse, is this normal? Will it get worse before it gets better? thanks

Danny Litz says:

THANKS DR JOE, Love ur quirkiness!

Gayle Miller [Global Community HS] says:

When doing the second stretch, my knee hurts when trying to keep it to the side, do i need to stretch hamstrings first?

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